PROGRAM A

WARM UP

WORKOUT

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
20 Alternating Dumbbell Power Snatch
30 Double Unders/DB Hop Overs

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge:
Men: 50# DB / 4 Wall Walk
Women: 35# DB / 4 Wall Walk

Fun Glory Days Option:

If you have heavier dumbbells - lower reps to 10-20 each round and go heavier. For example:

Men: 70-100# DB
Women: 50-70# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

Think 1-2 sets on the snatches. Make sure you are using the power from the hips to send the weight up rather than a lot of pulling or pressing with the arms.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
15 Barbell Power Snatch
30 Double Unders/DB Hop Overs

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95-115# / 4 Wall Walk
Women: 65-75# / 4 Wall Walk

Fun Glory Days Option:

Lower Snatch reps to 10 per round and go heavier! For example:

Men: 135-155#
Women: 85-105#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

Think 1-3 sets on the snatches. Make sure you are using the power from the hips to send the weight up. Get under the bar and stand up rather than pressing with the arms.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
15 Sandbag Ground to Overhead
30 Double Unders/Sandbag Hop Overs

Suggestions
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

For the ground to overheads, make sure you are using the power from the hips to send the weight up rather than a lot of pulling or pressing with the arms. You can string these together or release the bag on the way down and go with fast singles.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less. You can choose to hop over a dumbbell!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Double/Single Unders

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Inchworm

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, lowering the knees to the ground or to Bear Pose. Some other options for customizing are Elevated Push Up Plus Taps, Floor press, or Front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.